Comparing Nutrients in 1 pound Crackers, melba toast, wheat VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, melba toast, wheat	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	58.5% 1696kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	4.78% 1.53g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	5.9% 4.26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.3% 33.6g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	104% 58.5g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 599μg	141% 562μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	19.5% 195mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	255% 20.4mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	223% 5.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	107% 748mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	454% 249μg	287% 158μg	55μg per day for Men 19-50 years
Sodium	253% 3797mg	181% 2712mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.63% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, wheat VS Crackers, melba toast, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, wheat versus 1 lb of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, melba toast, wheat vs Crackers, melba toast, plain:

• 1 pound of Crackers, melba toast, wheat has 1.2 times more Vitamin B3 than Crackers, melba toast, plain.
• While 1 lb of Crackers, melba toast, plain contains 1.3 times more Vitamin B5 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, melba toast, plain provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• Both Crackers, melba toast, wheat as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, wheat vs Crackers, melba toast, plain:

• 1 pound of Crackers, melba toast, wheat has 1.2 times more Iron, 1.6 times more Selenium and 1.4 times more Sodium than Crackers, melba toast, plain.
• While 1 lb of Crackers, melba toast, plain contains 2.2 times more Calcium, 1.4 times more Potassium and 1.3 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, melba toast, plain contain similar levels of Copper, Magnesium, Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, melba toast, plain contains 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, melba toast, plain offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.